WEATHER UPDATE

Morning classes are canceled  

Afternoon classes will run as normal  

Conditioning 

TRIPLE EMOM

EMOM x 5 MINUTES

12/10 Calorie Bike


-Rest 1:00-


EMOM x 5 MINUTES

10-15 DB Hang Power Clean (50/35)|(35/25)


-Rest 1:00-


EMOM x 5 MINUTES

10-12 Burpee Box Jump Over (24/20)


CORE FINISHER

3 SETS

25 Weighted Sit-ups

-Rest as Needed b/t Sets-

 

Homework 

 Snack work 

3 ROUNDS

10 Monster Walks (L/R)

5 / 5 Cossacks Squats*

*Hold weight in goblet


Back Squat; (1111)

8 - 6 - 4 - 2

-Rest as 2:00 - 3:00  b/t sets-


3 SETS

20 Alternating Lunges (DB held at sides)

-Rest 1:00 b/t sets-


For Time

125 Weighted Sit-ups*


*Hold DB or KB on chest. Feet can be anchored.

Conditioning 

6 ROUNDS

1 Min each station (EZ)

Row

Single Unders

Step-ups

TGU (L/R) Alt. Each Rep

Run

Plank on Hands



 

 

 

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